The Q loves to play on words so after the capri lap the PAX moseyed over to the hills for the “SA” “SQUATCH” which was…

Round 1 (Then Two 10 Counts) and Round 2 (Then Two 10 Counts)

The “S” Sprint up the first hill

The “A” OYO Ass-Kickers / x 15

Sprint up the second hill

40-SQUATCHES

Run down to the hill flat OYO Ass-Kickers / x 15

Sprint up that first hill

30-SQUATCHES

Rinse and repeat with 20-SQUATCHES, then 10-SQUATCHES

Back and forth the PAX went until 100 SQUATCHES and 60 Ass-Kickers were met. PAX held plank until all other PAX finished up. After round two it was time to take it up a few notches.

Round 3 (Then Two 10 Counts) and Round 4 (Then Two 10 Counts)

The “S” Sprint up the first hill

The “A” OYO Alternating Shoulder Taps / x 15

Sprint up the second hill

40- POWER SQUATCHES

Run down to the hill flat OYO Alternating Shoulder Taps / x 15

Sprint up that first hill

30-POWER SQUATCHES

Rinse and repeat with 20-POWER SQUATCHES, then 10-POWER SQUATCHES

As if that wasn’t enough the PAX moseyed over to the GREAT HALL, where we saw two groups of glowing people getting better in the gloom. The PAX grabbed some wall and proceeded to go through two rounds of a leg………cool down?

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What is F3?

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

F3 workouts:
+ Are free of charge
+ Are open to all men
+ Are held outdoors, rain or shine, heat or cold
+ Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
+ End with a Circle of Trust